Dairy or Plant-based milks
Dairy or Plant-based milks – Which one is right for you?
Danielle Bowman
Accredited Practising Dietitian
Plant based milks have been gaining popularity over the years, with more people turning to them as a healthy and sustainable alternative to dairy milk. They are naturally lactose-free, mostly low in saturated fat, and can be a good source of plant-based protein. Furthermore, producing plant-based milks require fewer resources, which can have a lower environmental impact compared to dairy milk.
There are various plant-based milks available, including soy, almond, oat, hemp, macadamia, rice, and coconut milk. However, it is essential to note that not all plant-based milks are nutrient-rich. Therefore, it is worth knowing the facts before deciding if your chosen plant milk is a like-for-like replacement for dairy.
Benefits Of Plant-Based Milk
- Most plant-based milks are naturally low in saturated fat, which can be beneficial for heart health.
- They are naturally lactose-free, making them a great option for people who are lactose or dairy intolerant.
- Plant-based milks are suitable for people who follow a vegan diet as they are free from animal products.
- They can be nutrient-rich if they are fortified with vitamins and minerals such as calcium, vitamin D, and B12.
- Producing plant-based milks require less land, water, and other resources compared to dairy milk, which offers a lower environmental impact.
Some Considerations With Plant-Based Milk
- Plant-based milks typically have lower protein content than dairy milk, this might compromise your overall protein intake, but it can also mean that it doesn’t sustain your energy levels or your satiety (feelings of fullness).
- Sugar, other sweeteners, and additives might be used to improve their taste and texture, which may be undesirable for some people.
- Some plant-based milks can be higher in kilojoules than reduced-fat dairy milk, important if you’re trying to manage your weight
- Plant milks can contain lower amounts of vitamins and minerals than cows milk, most importantly calcium
Which are the best choices?
Soy Milk
Soy milk is a good source of protein, essential for your body to build and maintain muscle, it’s made from whole soybeans or soy protein and is a good source of plant-based protein. Soy milk provides a range of nutrients and plant compounds that can be beneficial to your health. If you choose a brand with added calcium, you’ll be contributing to the health of your bones and teeth. Soy milk also contains isoflavones, also known as phytoestrogens, which are plant compounds that have been linked to several health benefits. They may help reduce the risk of heart disease, and they may offer some alleviation of menopausal symptoms in women, amongst other benefits.
Oat Milk
Oat milk is also a great option as it offers more protein than almond or rice milk, although brands do vary in their amounts, so it’s good to check the nutrition information panel and look for one with the most protein. An unsweetened version is naturally low in kilojoules, it’s lactose-free, and low in saturated fat. If you choose a brand with added calcium, it can also contribute to maintaining good bone health.
Overall, plant-based milks can be a healthy and sustainable alternative to dairy milk for many people, but it’s important to choose a variety that fits your nutritional needs and preferences. Read labels to look for added calcium, choose options without added sugar and of course find the one that you enjoy the taste of.
If you would like some individualised nutrition advice, book an appointment with our Accredited Practising Dietitian Danielle Bowman (booking link here).
